Wall-Supported Tree

Vṛkṣāsana (wall)

Read what the gnome says

Wall-Supported Tree! Stand next to a wall, one hand on it. Place the other foot on the calf or thigh, never the knee. Press the foot into the leg, core firm. Breathe, find balance. Little supported tree gnome.

Works on Quadriceps · Glutes · Calves

How to do it

1. Stand beside a wall with the near hand resting on it for support.
2. Place the other sole on the inner calf or thigh, never the knee.
3. Bring the free hand to the heart, grow tall and hold; switch sides.

Common mistakes

• Don’t rest the foot on the side of the knee.
• Don’t lean into the wall.
• Don’t lock the standing knee.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bear PoseBeginner
• Chair PoseBeginner
• Chair Pose with Prayer HandsBeginner
• Chair Warrior IBeginner
• Chair Warrior IIBeginner
• Chair-Supported TriangleBeginner